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Step
: 1
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Vertical
Stretch : Stand firmly on left leg, putting full weight on it. Bend right leg
behind, grasping the foot with right hand. Steady balance while concentrating
on an object at eye level. Inhale and at the same time lift left arm, fingers
pointing upward. While breathing freely, stretch to feel pull in the spine.
Hold for 10-15 seconds.
Relax.
Stand on right leg and repeat same movements. Repeat four times, alternating
the left and right legs. |
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Step
: 2
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Stand
firmly on left leg to steady your balance. Bend right knee in front as high as
possible. Clasp leg below knee with both hands. Inhale. Pull knee toward chest,
toes down. Breath down. Breathe freely and stretch spine upward for about 10-15
seconds. Concentrate on an object at eye level to steady your balance. Exhale,
lower leg, and relax. Stand on right leg, bend left knee and repeat same
movements. Repeat four times, alternating the left and right legs. Relax
completely. |
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Balance,
posture and concentration are emphasized in the Vertical Stretch and Knee Bend.
To maintain better balance, concentrate on an object at eye level. It can be a
picture, a lamp or any object close ehough for focus. At first you may need the
use of a support -- a table or chair -- but you will soon find your point of
balance and control. |
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First
Steps To The Headstand
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Benefits : Strengthens neck and back muscles, firms legs,
sends fresh supply of blood to brain.
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Step
: 1
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Kneel
with legs togesther, body forward, head lowered with arms in front . To measure
the right distance for your arms, bend each arm so that fingertips touch the
elbow of other arm. |
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Step
: 2
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Without
moving the elbows, stretch out arms and interlock the fingers.You now have the
correct distance |
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Step
: 3
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Bend
head down with top of head resting on the floor. Place clasped hands to
encircle head. The neck and head must feel comfortable, so find your own point
of balance. |
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Step
: 4
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Straighten
legs by unbending the knees and resting on your toes. Take a few steps "walking
in " toward your head, then a few steps back. Repeat five times. |
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Spinal
Balance
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Benefits : Strengthens abdominal muscles, firms hips, buttocks
and legs.
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Step
: 1
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Clasp
hands behind head. Inhale, bend slightly back to raise legs with knees
straight. Hold the pose, then relax. |
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Step
: 2
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Bend
Knees close to body and grip toes. |
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Step
: 3
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Then
raise legs without losing grip on toes. ( If this so too difficult, balance
against a wall and try to raise one leg at a time.) |
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Step
: 4
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When
balance is secure, bend head close to knees and clasp hands behind knees.
Hold the pose, then relax hands and place palms flat on floor while lowering
legs. |
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